Muscle Focus: Abdominals and Hamstrings.
Aims: Spinal Articulation and to encourage awareness of lateral breathing.
Ground the sit bones into the mat as you lengthen your spine upwards, the knees are bent and the soles the feet connected. The feet should be quite a distance from the body to allow a feeling of space in the hip joint. (long frog)
If this position feels unachievable please sit on a cushion to help with the alignment of your body
Hands are placed on the shin bones. Arms are lengthened but elbows are slightly bent. .
Inhale: prepare the body to move
Exhale: Starting with a gentle nod of the head, begin to roll the spine forwards (flex) and down, drawing the abdominals in, allowing the hands to glide down your shins.
Inhale: maintain that position as you breath into the sides and back of your ribcage (lateral thoracic breath)
Exhale: Initiate from your centre and begin to roll the spine back up re-stacking the bones on top of one another until the pelvis, ribcage and head are aligned.
*Repeat 5 times try to flex the spine further each time you roll down.
Precautions: Sit evenly onto the pelvis throughout, don't pull your arms at the bottom, remember we are stretching the spine the arms just carry down with us.